Seedy Banana and Dried Plum Overnight Oats

8.24.16 / 1 comment

seedy overnight oats

Start your hectic mornings off with an easy overnight recipe that’s sure to please even the pickiest of eaters! While we love easy, on the go breakfasts, we also love healthy food, which is why our Seedy Banana and Dried Plum Overnight Oats are the perfect combination. This tasty recipe is filled with wholesome ingredients such as almond milk, chia and hemp seeds, rolled oats and dried plums, and, thanks to the plums, these oats are rich in dietary fiber, vitamin A, vitamin K, riboflavin, niacin, vitamin B6, potassium, copper and manganese! According to some studies, regularly consuming foods with dietary fiber (such as dried plums) may help prevent and mitigate type 2 diabetes, cardiovascular disease, colon cancer, and may reduce the risk of hyperlipidemia hypercholesterolemia, and hyperglycemia (1). So the next time you find yourself having a busy week, go ahead and make breakfast ahead of time! It will save on stress, while still filling your body with the nutrients it needs.

Seedy Banana and Dried Plum Overnight Oats
 
Prep time
Cook time
Total time
 
Serves: 2
Ingredients
  • 1 ripe medium banana, mashed
  • ¾ cup unsweetened almond milk
  • 2 tablespoons chia seeds
  • ½ teaspoon cinnamon
  • ¼ tsp cardamom, optional
  • ½ cup rolled oats
  • 3 tablespoon hemp hearts
  • ¼ cup dried plumes, diced
  • ¼ banana slices, optional
Instructions
  1. In a mason jar add banana, almond milk, chia seeds, cinnamon, and cardamom. Stir with a fork to combine.
  2. Add oats, hemp hearts, and 1½ tablespoons of dried plums. Stir a few more times, making sure all of the oats are soaked in the almond milk.
  3. Cover tightly with a lid and place in the refrigerator overnight (or for at least 6 hours).
  4. Top with ½ tablespoon dried plums, a few slices of banana and a sprinkle of cinnamon.
Notes
Overnight oats will keep in the refrigerator for up to 2 days, however they are best within the first 12-24 hours.
You can use your favorite dried fruit instead of dried plums.
Top it with strawberries, blueberries or raspberries and additional chia seeds and hemp hearts for a bit of a crunch.
Nutrition Information
Serving size: 1 cup Calories: 355 calories, Fat: 14 grams, Saturated fat: 2 grams, Carbohydrates: 50 grams, Sugar: 14 grams, Sodium: 70 milligrams, Fiber: 13 grams, Protein: 12 grams, Cholesterol: 0 milligrams

(1) Kaczmarczyk, M., Miller, M., Freund, G. The health benefits of dietary fiber: Beyond the usual suspects of type 2 diabetes mellitus, cardiovascular, and colon cancer. 2012;(61)8:1058-1066. doi: http://dx.doi.org/10.1016/j.metabol.2012.01.017

One Response to Seedy Banana and Dried Plum Overnight Oats


  1. Pingback: Prep: 25 Make-Ahead Breakfasts – drjennbowersnutrition

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